Your elbow has started aching, and backhands, serves or even shaking hands now come with a twinge. Elbow pain is common in racket sports, and it can be frustrating when it gets in the way of your game. Most recent elbow pain settles with time and a few changes to how you play and train.

Why tennis can affect your elbow

The muscles that grip your racket and steady your wrist attach to small areas of bone at your elbow, through tendons. Pain on the outside of the elbow is often called tennis elbow, and pain on the inside is often called golfer’s elbow, though either can happen in any sport. Both are usually about these tendons becoming irritated from more load than they are used to.

Playing more often, a new racket or strings, hitting late on the backhand or gripping tightly can all add up. In most cases, the tendon is irritated rather than damaged. Research suggests most people with tennis elbow improve over the following months, and exercises for the forearm muscles can help.

Your racket and strings

Your kit can make a real difference:

• Check your grip size. A grip that is too small makes you squeeze harder.
• Lower your string tension a little, which softens the impact.
• Choose softer strings, like multifilament or natural gut, rather than stiff polyester.
• Try a lighter racket or one with more flex.
• A vibration dampener can make impact feel softer, though its effect on the elbow is small.

Your technique

A few changes can ease the load on your elbow:

• Hold the racket lightly between shots, tightening only at contact.
• Meet the ball in front of your body, rather than late and beside you.
• On one-handed backhands, lead with your shoulder and body, rather than flicking from your wrist and elbow.
• A two-handed backhand shares the load if you are comfortable trying it.
• On the serve, let your legs and trunk drive the swing.

A coach can help spot changes that suit your game.

Adjusting how much you play

While your elbow settles:

• Play shorter sessions, or fewer sets.
• Rally at an easier pace, rather than hitting flat out.
• Choose doubles over singles for a while.
• Leave out serving practice, overheads and heavy topspin drills.
• Use slower balls, like low-compression balls, for practice.

Reading how your elbow responds

Using a 0 to 10 scale can help. Some ache during play is fine if it stays mild, around 3 out of 10 or lower, and settles by the next morning. If your elbow is sorer the next day, play less next time.

Settling a flare

If your elbow flares after a match, easing off gripping tasks for a day or two, and a cool pack wrapped in a towel for 10 to 15 minutes, can help it settle. Gentle movement is better than keeping it completely still.

Everyday tasks

Gripping and lifting in daily life can add to the load. Lifting with your palm facing up, using both hands for kettles and pans, and choosing thicker handles can help. Keeping your wrist straight when using a mouse helps too.

Building strength

Strengthening the forearm muscles helps the tendons cope with tennis again. Something to try most days:

• Holds. Rest your forearm on a table, palm down for outside elbow pain or palm up for inside elbow pain. Hold a light weight with your wrist level for 30 to 45 seconds.
• Wrist curls. In the same position, slowly lower the weight, then use your other hand to help lift it back up.
• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.

Some discomfort during these is normal, as long as it settles by the next day. Building tendon strength takes several weeks, so steady practice matters.

Your shoulder and upper back

A strong shoulder takes load away from your elbow. If you would like to follow along, VIDA has short videos of shoulder squeezes and back lifts you can use at your own pace.

Building back up

As your elbow settles, you can gradually bring back longer matches, harder hitting and serving, one at a time. Your VIDA pain check-in is a good way to keep track of how your elbow responds.

What to take away

• Elbow pain in tennis is usually about irritated tendons and often settles over the following months.
• Check your grip size and soften your strings.
• Hold the racket lightly and meet the ball in front of you.
• Play shorter sessions and choose doubles for now.
• Strengthen your forearm muscles steadily over several weeks.

‍